| Warm up |
| – 2x: Lateral lunges > + figure 4’s < + forward lunges > + calf scoops < – 5 minutes: Jump rope x 30 (singles or doubles) + hip lifts x 5 + duck walk >< – 2 min 15s dead hang 🙂 |
| Strength |
| 15 minutes: – Bulgarian split squats x 8/8 – Dual Front Rack Carry >< x 2 – Seated band pulls x 12 (2 bands) – Kneeling alternating halos x 12 |
| Work |
| 45seconds 15 second transition – Ski – Plate push>< (hold plank if done before time) – Dual Kb goblet squat x10 (hold kb at chest till time) – Db Strict press x 10 (hold at top until time is up) – Wall sit |
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